6 vegetarian foods that are believed to increase height in children

During the growing years, children need extra nutrition. The extra nutrition helps meet the daily requirements of the active body and aids with weight and height growth. And the best way to meet those extra nutrients is to add more and more natural sources of nutrition. From dairy products to leafy greens, nature has blessed us with many sources that one can add to the daily diet of kids. Take a look at these 6 vegetarian foods that are believed to increase height in children and keep them active and energized as well.

Milk is believed to help support height growth in children as it is rich in calcium, protein, and vitamin D, three key nutrients for healthy bone development. As per a study, higher intake of milk at the age of 4 years is associated with taller stature, with a height difference of about 1 cm between children drinking less than 1 serving versus 4 or more servings daily. It is said that calcium content of milk strengthens bones and protein helps support muscle growth. Also, lactic acid in milk can help exfoliate and soften skin when applied topically.
How to consume: Best way to consume milk is to drink it as it is, or one can make shakes, ice creams, or even puddings.

Leafy greens like spinach, kale, and moringa leaves provide calcium, iron, magnesium, and vitamin K, all of which are essential for bone development. Magnesium content supports bone formation and strength and iron aids oxygen transportation in the blood. It is mentioned in studies that leafy greens are rich sources of vitamins like vitamin K, folate, and minerals such as calcium, magnesium, and iron, all essential for bone growth and development. Vitamin K, in particular, is known to increase bone density, which supports height gain.
How to consume: Make curries with them or one can blanch and use them for soups and salads.

Lentils like moong dal, masoor dal, and chickpeas are said to be excellent plant-based protein sources that aid muscle and tissue growth, which further aid height growth among kids. Folate in lentils helps in the formation of new cells, aiding overall development and protein is crucial for the growth and development of bones, muscles, and tissues. A UK population study has proven that diets rich in pulses and legumes are associated with higher intakes of dietary energy, fiber, and important micronutrients like iron, zinc, magnesium, phosphorus, and B vitamins in children, nutrients known to support growth and development.
How to consume: The best way to consume pulses and lentils is to make curries or one can also add them to salads and stews.

It is said that almonds, walnuts, chia seeds, and pumpkin seeds provide healthy fats, protein, and minerals like zinc and magnesium that are essential for the growth of kids. It is also said that these nuts and seeds play a key role in bone mineralization, collagen formation, and hormonal regulation needed for height growth.
How to consume: Best way to consume nuts and seeds is to soak them and consume them. One can also roast them and add to puddings, soups, and salads.

It is said that grains like brown rice, whole wheat, and quinoa help supply B-vitamins and energy to fuel growing bodies and further aid height growth of kids. As per a 2021 study by PMC, whole grains along with dairy products help aid height growth. The study also says that nutrients from whole grains like B vitamins, magnesium, iron, and dietary fiber promote bone development, metabolism, and overall health, which are critical during childhood growth phases.
How to consume: The best way to eat whole grains is to make parathas, rotis, cheela, sheera, or one can also make pulao with ingredients like quinoa or finger millets.

They are loaded with beta-carotene, which is further converted by the body into vitamin A, and helps in the absorption of calcium in the body during the growing years. A PMC study states that higher dietary intake of vitamin A and beta-carotene are positively associated with better bone mineral content (BMC) and bone mineral density (BMD), which are indicators of stronger and healthier bones critical for height increase.

How to consume: The best way to enjoy carrots is to serve them as a fresh salad to kids, or you can juice them or make tasty desserts like halwa. Other easy ways of adding carrots to kids’ diet include cheela, tikki, warm soup, or even paratha.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.